Tips to Get Thick: Designed Workouts for the Entire Body

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There are many different methods to getting bigger, more lean, more cut, and basically just stronger. The method we will be focusing on throughout this cycle is supersetting. A superset is going straight to your next lift right after your first lift and most of these workouts will consist of 4-5 different supersets with high reps in each specific lift. This approach causes the muscles to constantly be strained and the muscle will build up a lot of endurance and definition within this cycle.

One potential problem with this cycle could be the possibility of burning out due to muscle fatigue. A few ways to combat that is to make sure you stretch before lifting and rolling out your muscles to keep them loose and limit tightness. You should also make sure your calorie intake is increased from your regular supplement of calories because your muscles may be overworked and need to be replenished. Keeping water next to you throughout the lifts is also very key.

Day 1: Chest and Back

Superset 1:

DB Chest Press (8-10 Reps)

Wide Grip Cable Pulldowns (12-15 Reps)

3 Sets of each

30 seconds rest between each superset

Superset 2:

DB Incline Press (8-10 Reps)

Bent-over Rear Delt Row (12-15 reps)

3 sets of each

30 seconds rest between each superset

Superset 3:

Dips (until failure)

Bent Over Row (12-15 reps)

3 sets of each

30 seconds rest between each superset

Superset 4:

Cable Crossover Flys (8-10 reps)

Close Grip Pulldown (12-15 reps)

3 sets of each

30 seconds rest between each superset

Superset 5:

Hanging Knee Raise (8-10 Reps)

Swiss Ball Roll-Ins (12-15 reps)

3 sets of each

30 seconds rest between each superset

Day 2: Shoulders/Traps

Superset 1:

Seated DB Lateral Raise (8-10 Reps)

Standing DB Shrug ( 12-15 Rep)

3 Sets of each

30 seconds rest between each superset

Superset 2:

Standing Cable Front Raise (8-10 Reps)

Bent-over Rear Delt Row (12-15 reps)

3 Sets of each

30 seconds rest between each superset

Superset 3:

Standing DB Shoulder Press (8-10 reps)

Plate Pinch Press (until failure)

3 sets of each

30 seconds rest between each superset

Superset 4:

Swiss Ball Crunch (8-10 Reps)

Rope Crunch (12-15 Reps)

3 sets of each

30 seconds rest between each superset

Day 3: Bis And Tris

Superset 1:

Standing DB Curl (8-10 Reps)

Bodyweight Dips (12-15 Reps)

3 sets of each

30 seconds rest between each superset

Superset 2:

Cable straight bar Curls (8-10 Reps)

Cable V-Bar pressdowns (12-15 reps)

3 sets of each

30 seconds rest between each superset

Superset 3:

Seated DB Hammer Curl (8-10 reps)

Bent Over DB Kickbacks (12-15 Reps)

3 sets of each

30 seconds rest between each superset

Superset 4:

Plank (30 Seconds)

Back Extensions (15 Reps)

3 sets of each

30 seconds rest between each superset30 seconds rest between each superset

Day 4: Legs

Superset 1:

Barbell Back Squat (8-10 Reps)

Lying Hamstring Curl (12-15 Reps)

3 sets of each

30 seconds rest between each superset

Superset 2:

Db Forward Lunge (8-10 Reps)

Stiff Leg Deadlift (12-15 reps)

3 sets of each

30 seconds rest between each superset

Superset 3:

Bulgarian Split Squat (8-10 Reps)

Swiss Ball Hamstring Roll-ins (12-15 Reps)

3 sets of each

30 seconds rest between each superset

Superset 4:

Hanging Leg Raise W/ Twist (8-10 Reps)

Cable Chops (12-15 Reps)

3 sets of each

30 seconds rest between each superset

Archived Stories &nbspis the alumni archive of The Forest Scout.This article was written in a previous year and the student has since graduated from Lake Forest Community High School.